Pistachios are more popular than ever. 5 reasons to eat them now.

These small but mighty nuts are packed with healthy fats and low in calories. (Getty Images) (Mrs via Getty Images)

Pistachios are undeniably in the culinary spotlight. Whether it’s on social media or in the most popular bars and restaurants, these vibrant green notes are popping up everywhere. A recent report shows that the US has become just that the largest consumer of pistachios since 2019-2020with pistachio consumption increasing from 41,500 tons in 2005 to a whopping 225,000 tons in 2023-2024. As a registered dietitian, I am happy with this trend. With their rich, buttery flavor, versatility and impressive nutritional profile, it’s easy to see why pistachios steal the show.

While there’s nothing wrong with enjoying pistachios as a simple snack, creative food enthusiasts have started turning pistachios into delicious new dishes and drinks, and the results are downright tempting. A trendy cocktail that is making waves is the pistachio martini — a unique and nutty twist on a classic favorite. This innovative drink combines the flavor of pistachios with vodka and a hint of sweetness for a truly refined sip.

But there are many unique ways to use pistachios for a boost of flavor and nutrition.

Pistachio recipes to try

Would you like to include more pistachios in your meals? Here are a few delicious recipes that highlight the nut’s versatility:

Don’t feel like preparing a recipe in the kitchen? Food brands also make it easy to enjoy pistachios in unique ways. Elmhurst pistachio cream lattefor example, is a ready-made coffee variant with buttery pistachio milk. And Wonderful Pistachios offers peeled, flavored varieties that go beyond the regular salted version, like their No Shells Jalapeño Lime.

5 reasons to eat pistachios

These nuts contain nutritional value. Here are some reasons why they belong on your plate.

Pistachios can help lower bad cholesterol

These small but mighty nuts are packed with healthy fats, especially monounsaturated fatswhich are closely linked to better heart health. It can also help to include pistachios in your diet lower LDL “bad” cholesterol levels.

The low-calorie nut can help with weight management

Pistachios are one of the lowest calorie nuts, with only 160 calories in a serving of 49 pistachios. Consuming nuts, such as pistachios, as a snack versus typical carbohydrate snacks is associated with: reduction in waist circumference among a female, young adult population. Also, eating 42 grams of pistachios per day for 4 months may be associated with diabetes increased intake of dietary fiber and reduced consumption of sweetsaccording to data.

Pistachios improve eye health

When it comes to eye health, pistachios have a lot to offer in that area too. A recent randomized controlled trial found that daily consumption of 60 grams of pistachios (about 2 handfuls) significantly increased macular pigment optical density (MPOD), an important marker of eye health, in just six weeks. Pistachios are the only nut that provides… substantial source of luteina powerful antioxidant that protects the eyes against blue light damage may reduce the risk of age-related macular degeneration (AMD) – a leading cause of blindness among older adults.

The nuts are a complete, plant-based protein source

Like one complete source of vegetable proteinPistachios provide all nine essential amino acids that the body cannot synthesize on its own, making them an excellent nutritional option for vegetarians and vegans looking for high-quality protein sources. Protein is essential to the body because it plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall cell function.

They help protect against inflammation

Pistachios are a formidable source of antioxidants and provide a protective shield against inflammation and oxidative damage. The antioxidant capacity of pistachio nut rivals that of well-known superfoods such as pomegranates and blueberries. These antioxidants play a crucial role in fighting free radicals in the body, which can reduce the risk of chronic diseases.

Lauren Manaker is a dietitian and author.